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TrainersEye · Hip & Hamstring Health
Hip & Hamstring S
Trainer's Eye
Phase 4 · Strength through range · Session S

Deep.
Loaded.
And the groin too.

Phase 4 opens with heavy slow squatting and the Copenhagen plank — the adductor drill with the best prevention evidence in sport.

  • Ssession
  • P4Strength
  • 12:00on the clock
  • — donecompleted

The Copenhagen programme

Adding the Copenhagen adduction exercise reduced groin problems by about 41% in footballers over a season.

Adductors are hip flexors too

The groin muscles help flex and stabilise the hip, which is why they work hard in every stride and every change of direction.

Adductor squeeze is a test

Squeeze strength between the knees tracks with groin injury risk, and it is measured in seconds and on a scale of effort.

Three couplets · two rounds · twelve minutes · hips that drive you

A

Squat loaded

Tempo goblet + loaded split
A1

Tempo goblet squat

60 s · slow reps

Pack at the chest; three seconds down, one up, knees tracking over the toes.

Easier bodyweight  ·  Harder heavier

R1R2—
A2

Loaded split squat

10/side · ×2

Pack at the chest; lower straight down until the back knee nearly touches.

Easier bodyweight  ·  Harder heavier

R1R2
B

Step heavy

Loaded step-up + Bulgarian
B1

Loaded step-up

60 s · slow reps

Pack on; up in one second, down in three, whole foot on the step.

Easier bodyweight  ·  Harder higher step

R1R2—
B2

Bulgarian split squat — loaded

8/side · ×2

Rear foot on the chair, pack at the chest; straight down, tall torso, drive up.

Easier bodyweight  ·  Harder heavier

R1R2
C

The groin

Copenhagen short + adductor bridge
C1

Copenhagen plank — short lever

60 s · seconds held

Bottom knee on the floor, top knee on a chair; lift the hips and count the seconds.

Easier feet on the floor, hips lifted  ·  Harder top leg straight

R1R2—
C2

Adductor squeeze bridge

12 reps · ×2

Ball between the knees; squeeze hard and bridge up, holding the squeeze throughout.

Easier no squeeze  ·  Harder one leg

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. Depth under load is the goal: a hip strong only in the middle is a hip that fails at the ends.
  2. Two clean sessions at a load earn the next. In doubt, add a rep before adding a kilo.
  3. Adductors get trained deliberately — the groin is the most neglected muscle group in any programme.
  4. Load close to the body, brace before it moves, breathe out as it moves.

Tick it off

MovementRound 1Round 2Best
A1Tempo goblet squatslow reps in 60 s —
A2Loaded split squat10/side
B1Loaded step-upslow reps in 60 s —
B2Bulgarian split squat — loaded8/side
C1Copenhagen plank — short leverseconds held —
C2Adductor squeeze bridge12 reps
Session time
StreakDay —
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Date
TE-12-HIPHAMSTR-S